What is the Alexander Method of SMR?

What is the Alexander Method of SMR?

The Alexander Method of SMR is a system of releasing knots, adhesions and reducing tension in throughout the body, which in turn will improve posture and body alignment. Created by Jeff Alexander, it was developed to help athletes and everyday people to overcome issues that ultimately lead to injuries and discomfort overtime.

How the Alexander Method of SMR Works to Release Physical Tension

The Alexander Method of SMR is a form of therapy to help us release tight muscles. We do this by lying on different types of foam rollers and massage balls with different parts of your body. You'll find one area that is unusually tight. We want to treat the area with that has the most tension, not necessarily the most pain.

A healthy, relaxed muscle will wrap around the roller or ball to some degree. If you feel that you lie on the ball with one particular area and your muscle mass simply doesn’t move or give at all, that is the spot to begin treating.

Once you know your "trouble area," work it for as much time as it takes to get a significant release in that area. If the tight spot is in the middle your thigh or between your shoulder blades  (where everyone has a significant amount of muscle mass), when the muscle "gives" and you get that release you should feel the ball sink into your flesh as your body absorbs the ball and it is far more comfortable to lie on it.

How Alexander Method of SMR Helps to Loosen Up Your Tight Muscles.

The 23 Fundamental SMR techniques are to be practiced at least once every two weeks for each technique, but more often will be necessary for some areas. The Fundamentals include the 3 Primaries and the 20 Secondaries.

The 20 Secondary SMR Techniques are to be practiced at least once for each technique every two weeks as an assessment. More often is likely to benefit you for some techniques, but you should never ignore an area for more than a couple weeks before inspecting it again to ensure you aren't skipping a problem when it is small and relatively easy to fix.

How to Practice the Alexander Method of SMR at Home

It’s a great idea to purchase your own SMR tools to treat yourself after you get home or after a workout. Choose the muscle you want to release and gradually increase the pressure, but try not to roll too quickly as this can cause the muscle to tense up too much.

Let your pain threshold guide you to back off when you apply too much pressure. The best time to do SMR exercise is just after a hot bath or shower, when your muscles are all warmed up. It’s best to treat each of the 23 Fundamental SMR techniques at least once every 2 weeks. (more often is better)

Four Steps to Release Tension with an Alexander Method of SMR Coach

Step 1: MOVE

— get off your backside and go do stuff!! Assess whether your stability or mobility are adequate for whatever you choose to do.

Step 2: REMOVE

— remove any restrictions to proper movement by either increasing your stability strength or increasing your range of motion through better flexibility

Step 3: IMPROVE

— challenge your abilities and reach new heights! Never grow complacent, for when you start “going through the motions” you no longer make progress.

Step 4: REPEAT

— repeat the move, remove, improve sequence to continually “sharpen the saw” and make you the BEST YOU, you can be!